Triceps Dips/Standing Dips

Dipping Station (wide & narrow) (the absolute king of all triceps exercises)


So we meet again.., muahahaha! I know some of you thought you rid of me, but I thought I would make your lives hell again and come back to write another post. I have had people ask me when am I going to create more content that “tell a story”, “talk about debatable topics”, and bring back my topics that have more of my opinions.. and thoughts – this is my answer, no worries, I will do that because I have a list of 75 topics that I have written down of new content, so I have plenty to talk about. I always add more to my list when ideas strike me, or if people request something from me to discuss, so please ALWAYS feel welcome to request certain topics from me as long as they stay within the fitness/health boundaries. I don’t mind discussing pop culture around fitness/health, sports, music when working out (my playlist), discussing mental health topics, injuries, occupations dealing with fitness/health, college courses with my degree, etc. It doesn’t matter to me as long as it makes sense to talk about basically – this goes for my YouTube channel as well, please feel request exercises you want me to demonstrate, topics to discuss, motivational things, etc around fitness/health. 

I decided after seeing my blogger friend Chape‘s blog post today about triceps dips, that I would snatch his idea and make it my own, jk. I decided to do this post because in his video he showed his audience the “at home” version of the triceps dip and I wanted to show everyone the gym one (although this one can be done at home if you have the machine) and his can be done at the gym. The one I am going to discuss is the one I do (above picture). 

How to do Standing Dips:

  1. Hold your body at arm’s length, with your arms nearly locked above the bars
  2. Inhale and slowly lower yourself downward. Torso remains upright and elbows should remain close to your body. You will lower yourself until there is a 90 degree angle between the upper arm and forearm
  3. Exhale and push your torso back up using your triceps to bring your body back to the starting position
  4. Repeat the movement for the recommended amount of repetitions.
Which muscles does this exercise target?
  • Triceps
  • Chest 
  • Shoulders
Would I recommend this exercise to beginners?
  • Yes, as long as they have no prior injuries and conditions that would otherwise hinder them during this exercise
  • Always ask your Doctor before performing if you have an injury or prior injury that involves the above muscles
How many Reps can I do before stopping?
  • My highest at the moment is 8 reps. Although it used to be 3-5, so I am proud of myself.
Can this exercise be modified?
  • Yes, of course. I would recommend the bench dip (check out for that demonstration if you don’t think you are yet ready for the standing dip, although there are many different dip variations.
  • The bench dip can be harder if you use weights on your thighs, it is closer to the ground and in my opinion, I find it to be easier – although it still hurts the same. LOL 
  • I would even go as far to say that if the BENCH DIP is still too hard, then proceed to the floor dip – especially if you are someone who is significantly overweight and cannot yet do a full range standing dip or bench dip or someone who may not yet be strong enough.. definitely a great one to do! 
Dip Variations:
  • Floor dip
  • bench dip
  • standing dip
  • banded assisted dips
  • Jumping dips with negatives
  • Assisted dip machine
  • Weighted dips
  • banded resisted dips
  • Weighted bench dips
  • Dip to leg raise
  • Side to side dips
  • Ring dips (many CrossFitters do these) – where my CrossFit friends at?! 🙂 
  • Korean dips
  • Bulgarian dips
  • Pronated grip dips
  • Supinated grip dips
  • Gironda Dips
  • Reverse Gironda Dips
  • Elbow dips
  • Planche dips
  • One arm dips
Most, if not all can be researched on YouTube for direction and technique. I would say I have only done about 2 kinds of dips and didn’t realize how many variations there were, but something to look into if I want to add some spice to my workout. I will warn you by saying, some of these are very advanced dips, so don’t be discouraged if you cannot do them all, just one is honestly good enough, you don’t need to be dip king/queen – but I say why not try them all if you want to and add some variation if you get bored. I am all of variety. Please feel free to share, comment, like, and follow. I would love to hear from all of you if you have questions or want to share how many dips you can do without stopping, what dip variations do you like most & least, which variations do you know how to do, which dip variation would you be interested in trying and do you like doing dips? Thanks for reading!
For more exercises, click here
Your Fitness blogger,
Shay-lon xxx

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

17 thoughts on “Triceps Dips/Standing Dips

  1. Thank you so much for the mention, Shay-lon!! You had a wonderful idea writing this post so we can see how much we need to learn. 20 variations? I´ve never heard many of them! no jk.
    I read the “spoiler” (lol), 75 topics. Have you left some for the rest of us? 😀
    Seriously, great job!! I don´t need to read it first to say it, but I´m looking forward to reading it 😉
    And, I have to say I love your blog´s new look, this postcard where I´m writing is particularly cool 😉

    Liked by 1 person

    1. Chape!
      Hey no problem! I figured it was a good way to introduce people to both kinds of dips and I love that you demonstrate the movement so that saves me time from checking YouTube . You always have good workout content and so I appreciate it when you think mine is good.

      Seriously I didn’t know this many variations even existed, I had to fact check some of them to make sure they even existed – nowadays you never know. Do you do any of the other variations? do you like dips? Yes, only petty 75, sadly it used to be 100 but I have written more since then! Lmao.

      I almost sure you always beat me to the good topics!!!! The good exercises too! I am always a step behind you Chape! 😛 Also, I changed my layout in hopes it came off more classy! XD jk, but I do find it much better than my previous – happy you have taken notice.

      Liked by 1 person

      1. Ha! I didn´t know many of these variations, but I´ll try some of them. I like dips, but sometimes my elbows or my shoulders aren´t on the mood 😀
        For triceps, I love cable pushdowns or lying extensions.
        I almost sure you´re wrong, but thank you for boosting my self-esteem 🙂
        Btw, maybe I´m a man but I notice Changes, Hahahaha :p

        Liked by 1 person

      2. Let me know which ones you try and tell me how it goes, I am interested. I do the cable pushdowns as well (easier ) but I can manage standing dips. LOL. just is harder.

        Hmmm , yes shocks me, most men if any tend to overlook everything! lol.

        Liked by 1 person

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